You know it’s better to feed your kids vegetables instead of ice cream.
But how do you get them to actually eat them?
Trying to figure out what to make to nourish their tiny bodies is stressful.
Photo: Diana Chistruga
Plus, just because it gets served doesn’t mean your kids will eat it.
These foods are not only healthy for your kids (and for you!)
but are also versatile and easy to prepare.
Illustrations: Getty Images; EatingWell design
Be sure to test whether the yogurt you buy has vitamin D because not all brands do.
Yogurt also delivers probiotics, good bacteria that are important for maintaining a healthy gut.
Looking for an easy way to pick out a healthy yogurt?
Buy plain Greek yogurt, which has zero added sugars plus twice the protein of regular yogurt.
Dress up yogurt even more for kids by turning it intofrozen yogurt popsorfrozen yogurt bark.
Buy low-sodium canned beans such as black beans, chickpeas or kidney beans.
Simply fire up the can, rinse the beans to remove extra sodium and add to any dish.
There are pastas made from beans too.
Some eggs are also fortified withomega-3 fatty acids, which aid in kids' brain development.
Don’t worry about the cholesterolsaturated and trans fats have a bigger impact on raising bad cholesterol than eggs.
If your kids aren’t fans of scrambled, try different presentations like egg salad oregg casseroles.
Eggs also make a great starter food for babies.
Doctors used to recommend not giving eggs until babies were 12 months old.
They are high in monounsaturated fats, which decrease inflammation and keep cholesterol levels healthy.
Fat moves through the digestive tract slowly, so it keeps kids full longer.
But the best part of avocados?
Sweet Potato
Short on time and need something nutritious?
Slice it lengthwise, let it cool, then scoop it onto your child’s plate.
Joy Howard
Adequate potassium intake keeps blood pressure and hearts healthy.
Babies shouldn’t have cow’s milk or milk alternatives until age 1.
If your child doesn’t like cow’s milk, there are avariety of alternativeson shelves.
But check the nutrition labels and choose unsweetened or plain varieties for your kids.
Mix it up by offering cashews, walnuts, almonds, pecans,sunflower seeds,chia seedsand more.
Nuts arehigh in magnesium, a mineral that’s crucial in bone development and energy production.
Photographer: Morgan Hunt Glaze, Prop Stylist: Phoebe Hausser, Food Stylist: Emily Nabors Hall
Whole Grains
Whole grainsdeliver a nutrient lacking in most kids' diets: fiber.
Fiber keeps them full and regular, in addition to otherhealth benefits.
Kids need about 25 g per day, but many snacks only contain 1-3 gper serving.
High-fiber whole-grain foods for kidsinclude oatmeal, whole-wheat pasta, brown rice, whole-wheat tortillas and whole-wheat bread.
If your kids don’t tolerate whole-wheat pasta, try half-whole-wheat, half-white.
Blueberries, blackberries and strawberries are also lower in sugar than many fruits.
Fresh berries make an excellent snack for kids or a great topping for yogurt.
Vegetables, Any Kind!
If it’s possible for you to get your child to eatanyvegetablekudos!
“Really it is about taking the ‘fear’ away from veggies.
“So make veggies easy and accessible.
Wash and cut celery, carrot and cucumber sticks and keep them in the fridge for snacking.
Andrews also recommends introducing new vegetables along with ones that your child is already familiar with.
“Make-your-own taco bars or pizza night at home are great ways to encourage young chefs!”
Don’t give up after offering a vegetable a few times.
It takes repeated exposure.
Switching up how you serve the vegetables can help too.
Some kids won’t eat raw tomatoes but will eat cooked diced tomatoes in a pasta sauce.
